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Hands bike

1

Extend your legs straight out and place your hands behind your head, elbows out wide.

2

Lift your head, shoulders, and upper back off the ground and bring your right elbow towards your left knee, while your right leg extends out straight and hovers above the floor. This should resemble a cycling motion.

3

Switch sides, bringing your left elbow towards your right knee, while your left leg extends out straight, continuing the cycling motion.

4

Continue alternating sides in a controlled manner for the desired number of repetitions or time.

Pro Tip

Smooth Movements: Avoid jerky or rapid movements. Instead, focus on maintaining a smooth, steady rhythm. This will help to prevent injury and ensure that you're working your muscles effectively. Correct Grip: Hold the handles lightly, with your fingers wrapped around them. Avoid gripping too tightly, as this can strain your wrists and hands. Your hands should be in line with your forearms, not twisted or angled. Full Range of Motion: To get the most out of the exercise, make sure you're using a full range of motion. This means pushing and pulling the handles all the way forward and back. This common mistake of not fully extending can limit the effectiveness of the exercise.